Millions of Americans are chronically sleep-deprived. 14.5% of U.S. adults reported having trouble falling asleep and 17.8% had trouble staying asleep, according to the US Centers for Disease Control and Prevention.
At the same time, the lack of sleep has been linked to conditions such as depression, obesity, heart disease, and reduced life expectancy.
If you experience symptoms of insomnia, follow these eight rules of good sleep hygiene for starters.
1. Stick to a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. Sleeping in on days off disrupts your body’s internal clock and can make Monday mornings worse. Most adults need seven to nine hours of sleep each night to feel fully rested.
2. Get Natural Sunlight Every Day
Sunlight helps regulate your body’s circadian rhythm — your internal sleep-wake clock. Aim for at least 30 minutes of natural light exposure, preferably in the morning. If you can't go outside, spend time in a brightly lit room, according to the CDC. Light exposure during the day promotes alertness, while dim light in the evening supports melatonin production and sleep onset.
3. Create a Sleep-Friendly Environment
Keep your bedroom dark, quiet, and cool (65–68°F), reports the National Institute of Neurological Disorders and Stroke. Remove distractions like bright lights and blue light from screens and smartphones. Blackout curtains, earplugs, and a comfortable mattress and pillow can make a difference. Use your bed only for sleep and intimacy to train your brain to associate the bed with rest.
4. Exercise — But Not Right Before Bed
Regular physical activity improves sleep quality — even ten minutes of walking can help.". Avoid strenuous workouts three hours before bedtime, as they stimulate your nervous system and make it harder to fall asleep.
5. Limit Caffeine, Nicotine, and Alcohol
Avoid caffeine and nicotine within eight hours of bedtime. These are stimulants that interfere with falling and staying asleep. Alcohol also disrupts sleep patterns, leading to frequent wake-ups and lighter sleep.
6. Avoid Large Meals and Excess Fluids Late at Night
Heavy meals can cause discomfort or indigestion that keeps you awake. Try to eat dinner at least three hours before bed. Drinking too many fluids close to bedtime can lead to waking up in the middle of the night to use the bathroom.
7. Wind Down With a Calming Routine
Set a gentle alarm or reminder about an hour before bedtime to begin a wind-down routine. This could include taking a warm bath, reading a book, journaling, or listening to calming music.
8. Don’t Lie Awake in Bed
If you can’t fall asleep after 20 minutes, get out of bed and do something quiet and relaxing in dim light, like reading or listening to soft music. Lying in bed while anxious or frustrated trains your brain to associate your bed with stress instead of sleep.
What To Do Next?
Sticking to these routines can support your sleep. However, if the problem persists, talk to your doctor. Sometimes sleep problems can have an underlying condition such as depression or anxiety disorder.
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